I am a track and field multi athlete,
my question is...
If I want to make sure I get maximum recovery potential from post workout meal without gaining much fat mass as well should I, or should I not include any fat in my post workout meal? Currently I do some protein with a banana muffin with some table sugar in it to spike my insulin.. as well as olive oil usually sneaks on the frying pan as well..
Lose weight and make sure its fat.....For me low carb with HIT resistance training does the trick.
Sorry that was just to your title. Really PWO meal is overrated. Just getting in enough of the macros you want on a daily basis is key. Fat in your post work out meal will NOT reduce your ability to build or transmit protein into muscle contrary to popular belief. So go ahead and eat that fatty steak, or put butter on your potato.
Really depends on what the rest of your diet is through out the whole day. You can try to cycle your macros. Eat higher fats throughout the day or on nonworkout days. Then use your carbs to fuel your workout pre, intra & post windows while keeping fat 0 or low.